Kidney diseases are silent killers, which can largely affect the quality of life. Here are 8 tips to reduce the risk of developing kidney disease.
1. Keep yourself fit & be active: It helps to maintain ideal body weight, reduce blood pressure, and hence the risk of Chronic Kidney Disease.
2. Eat a healthy diet & Reduce your salt intake: The recommended sodium intake is 5-6 grams of salt per day. This includes the salt already in your foods. (around a teaspoon). Try and limit the amount of processed and restaurant food and do not add salt to food.
3. Check and control your blood sugar: Especially in middle-aged or older people. About half of people who have diabetes develop kidney damage, but this can be prevented/ limited if the diabetes is well controlled.
4. Check and control your blood pressure: High blood pressure can damage your kidneys. This is especially likely when associated with other factors like diabetes, high cholesterol, and Cardio-Vascular Diseases.
5. Take the appropriate fluid intake: Normally this means 8 cups, approximately 2 liters (quarts) per day for a healthy person in a comfortable climate condition. But this needs to be adjusted in severe climate conditions, exercise, pregnancy and breastfeeding & health conditions like kidney or heart, or liver disease.
6. Don’t smoke: Smoking slows the flow of blood to the kidneys. When less blood reaches the kidneys, it can decrease their ability to function normally. Smoking also increases the risk of kidney cancer by about 50 percent.
7. Don’t take over-the-counter anti-inflammatory/pain-killer pills regularly: Non-steroidal anti-inflammatory (NSAIDS)/ pain-killer (e.g. drugs like ibuprofen) can harm the kidneys if taken regularly.
8. Get your kidney function checked if you have one or more of the ‘high risk’ factors: If you
- Have diabetes
- Have hypertension
- Are obese
- Have a family history of kidney disease
References:
- https://www.worldkidneyday.org/facts/take-care-of-your-kidneys/8-golden-rules/
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